Optimizing Short Sprint Interval Training for Young Soccer Players: Unveiling Optimal Rest Distributions to Maximize Physiological Adaptations

Table 2. Progressive overload short sprint interval training program.

Groups	Exercise to rest ratio (sec)	Training weeks (sets × trials)							Rest between sets (sec)
Groups	Exercise to rest ratio (sec)	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7	Rest between sets (sec)
1:3 SSIT	6/18	4 × 6	4 × 7	4 × 8	4 × 9	4 × 8	4 × 9	4 × 10	120
1:6 SSIT	6/36	4 × 6	4 × 7	4 × 8	4 × 9	4 × 8	4 × 9	4 × 10	120
1:9 SIT	6/54	4 × 6	4 × 7	4 × 8	4 × 9	4 × 8	4 × 9	4 × 10	120